Stairway to Shredded
Shed fat fast with this quick stair workout.
This workout combines strength exercises with cardiovascular drills to build muscle and burn kilojoules. The only gear you need is a staircase or bench. See you at the top.
Two ways to work the steps:
1. Alternate between the sprinter's step drill and incline push-up for two sets of each move, then between the pistol squat and upper-body shuttle.
2. Perform all four moves in a row, rest one minute, then repeat the gruelling circuit twice. Complete the routine three days a week, resting at least a day between sessions.
Sprinter's Step Drill
Stand facing the bench (or stairs) with your left foot up. Rapidly alternate your feet on and off the step, so you're sprinting on the spot. Drive your knees up and pump your arms. Continue for 30-60 seconds.
Stand with your back to the bench, lifting one leg straight in front of you. Push your hips back and bend the other leg, trying to touch the bench with your bum. At your lowest point, push your foot into the floor and stand back up. Do 6-10 reps on each leg.
Assume a push-up position, facing away from the bench or stairs. If using stairs, place the balls of you feet on the third step. Brace your abs and keep your back flat. Bend your elbows and lower yourself until your chest is just off the floor. Pause, then push back up. Do 10-12 reps.
Face the bench or stairs in a push-up position, with your fingertips just in front of the bottom step. Lift one hand onto the step, then your other hand. Return your first hand to the floor, then the second. Walk your hands up and down for 30-60 seconds.